I’m a Dietitian & This Is the Drink I Make for When I’m Sick

When the seasons change, I’m on high alert for any illnesses that might be going around. When my body starts to adjust from cold to warmer weather (or vice versa), feeling a tickle in my throat or lingering sniffles is pretty common. While there isn’t one food that can promise to prevent a cold or flu, certain nutrients like vitamin C, zinc and antioxidants can help keep your immune system in tip-top shape. This helps it fight off any illnesses that enter your body and can help you recover more quickly. That’s why I always make a big batch of our Frozen Lemon-Ginger-Turmeric Shots. They’re packed with immune-supporting ingredients and can easily be portioned and stored in the freezer so you can thaw just what you need when you need it. 

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1. Packed with Vitamin C

These Frozen Lemon-Ginger-Turmeric Shots contain just a handful of ingredients you might already have on hand. Most of the liquid in the recipe comes from lemon juice, which is packed with vitamin C—one serving provides about 15% of your daily needs of around 75 milligrams per day. Vitamin C, a potent antioxidant, has been shown to help reduce the duration and severity of the common cold.

2. Rich in Anti-Inflammatory Compounds

These shots also contain a healthy dose of ginger and turmeric, a combination that can provide potent anti-inflammatory benefits. Research has found that antioxidants in ginger and turmeric can work together to help reduce inflammation in the body and lower disease risk for acute conditions like the common cold and chronic conditions like heart disease and diabetes. A little bit of honey helps mellow the flavors and lightly sweeten the shots. This provides added benefits as honey contains anti-inflammatory properties and has been found to help reduce throat irritation, especially when sick. Then, a splash of water and black pepper finish it off. While ⅛ of a teaspoon of black pepper might not sound like a lot, don’t skip it! Even this small amount of black pepper can help your body absorb up to 2,000% more of turmeric’s anti-inflammatory compound called curcumin.

3. Easy to Make & Store

Not only are these shots packed with nourishing ingredients, but they’re also really easy to make. All in all, they come together in just 10 minutes. Simply add all the ingredients into a blender and process until smooth, which only takes about one minute. Then, strain the juice through a fine mesh strainer and discard the fibrous solids that are left behind. After this, all that’s left is to portion the juice into ice cube trays and freeze it. Since I typically make a double batch, I’ll save some in a jar in the fridge to take as a shot in the mornings for the coming days. Storing the rest in the freezer makes it easy to grab a frozen cube and top it with hot water for a refreshing and flavorful sip whenever I need it. They last for up to 3 months in the fridge. 

Other Ways to Support Your Immune System

While I love these shots, their flavor can be pretty strong—even if they’re diluted with water. If you prefer something more subtle, there are many other ways to add immune-supporting foods like lemons, ginger and turmeric into your routine. These ingredients are super versatile, so don’t be afraid to get creative. Here are some ideas:

• Toss and roast your favorite veggies roasted cauliflowerwith turmeric for a delicious side—and don’t forget to add a dash of black pepper, too 
• Simmer a batch of a soothing soup with ginger, which can also be made ahead and frozen for future sick days.
• Keep a jar of a lemon dressing in your fridge to make it easier (and more delicious) to up your intake of nutrient-dense leafy greens.

The Bottom Line 

I always make a big batch of our Frozen Lemon-Ginger-Turmeric Shots to store for whenever I feel a scratchy throat or stuffy nose coming on. They’re packed with immune-supporting ingredients like lemon, ginger and turmeric that can help lower inflammation, shorten the cold duration and reduce illness severity. While these shots are quick and easy to make, they aren’t the only way to reap the benefits of these nourishing foods. You can add lemon, ginger and turmeric to sweet and savory dishes you already make and love—just remember to pair turmeric with a dash of black pepper to improve absorption